Turn2CrossFit – Endurance Club PentABalathon (Time) *60% effort today (if Murph tomorrow) 5 rounds for Time 500m Row 15 GHD Sit-Ups 20/14Cal Ski Erg 10 Russian Twists 400m Run 30 sec Plank 20/14cal Bike 15 Abmat Sit-Ups 20/14cal Concept 2 Bike 30 sec Leg Raise hold
CrossFit – Sun, May 28
Turn2CrossFit – CrossFit Warm-up 3 min bike ski row jose shoulder warm up 2 rounds: 5 presses 5 push press 5 tall jerks 5 jerk balance 8 min EMOM x2 1st EMOM: 5 pause in dip push press 2nd EMOM: 3 Behind the neck split jerk 3 sec pause in dip+jerk dip+split jerk
Happy Memorial Day Weekend!
Turn2CrossFit – CrossFit Warm up (No Measure) 300 m run Band stretches/mobility Double under practice 3 rounds 35 singles 10 box step ups 10 banded shoulder presses 10 burpee plate snatches (25/15) GRAB A PARTNER! Partner Wod (AMRAP – Rounds and Reps) 30 minutes AMRAP Buy in 150 dubs 50 weighted box step overs (35/25) 40 DB Hang power snatches …
CrossFit – Fri, May 26
Turn2CrossFit – CrossFit Warm-up On a 8:00 min clock: 2:00 min bike, row, ski, or 400m run 10m spiderman crawl iron cross thread the needle 10-1, 1-10 tuck jumps ring rows Desforges (Time) 5 Rounds For Time 12 Deadlifts (225/155 lb) 20 Pull-Ups 12 Clean-and-Jerks (135/95 lb) 20 Knees-to-ElbowsIn honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, …
CrossFit – Thu, May 25
Turn2CrossFit – CrossFit Warm-up 300m run or row couch stretch pigeon stretch banded pull aparts (across chest & OH) 10 banded OHS *3 rounds of* 50m run 5 wall balls 5 kip swings/pull ups Overhead Squat 5×5 Overhead Squat. Use same weight for all sets. (75% as a guide) Lift every 3 minutes. “Popeye” (Time) 4 Rounds: Every 5 minutes- …
CrossFit – Wed, May 24
Turn2CrossFit – CrossFit Warm-up 300m run 10m elbow/reach stretch 10 warrior squats *3 rounds of* 125m row 3 back squats Back Squat 5×3 Back Squat. Use same weight for all sets. Lift every 3 minutes. Use 80-85% as a guide. **Hit max dead hang hold from the bar “Inspector Gadget” (Time) For Time: 3x 1000m Row -Rest 2 minutes 5x …
CrossFit – Tue, May 23
Turn2CrossFit – CrossFit Warm-up 2:00 min bike pigeon stretch downward dog PVC pass throughs and shoulder stretches Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. …